KETAYA 
"LOSE FAT AND BUILD MUSCLE. I'VE BEEN AWAY FROM THE WEIGHTS FOR A WHILE SO NOW I'M BACK IN THE SWING OF THINGS!!:)"
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I train 4 days a week. This routine is design to lose weight(why the high reps) each body part gets trained twice a week. I rest for 45sec. to keep my heart rate up. After my workout, I hop on the treadmill for 30 minutes.
DAY ONE:CHEST, BACK, UPPER ABS
NAME SETS REPS
BARBELL BENCH PRESS 3 12-15
INCLINE BARBELL PRESS 3 12-15
DUMBELL FLYES 3 12-15
CABLE PULLDOWNS 3 12-15
BARBELL BENT OVER ROWS 3 12-15
CABLE ROWS 3 12-15
BALL CRUNCH 3 12-15
CRUNCH 3 12-15
SIDE BENDS 3 12-15
DAY TWO: SHOULDERS, ARMS, LOWER ABS
NAME SETS REPS
BARBELL SHOULDER PRESS 3 12-15
DUMBELL LATERALS 3 12-15
BENT OVER LATERALS 3 12-15
BARBELL CURLS 3 12-15
PREACHER CURLS 3 12-15
PUSHDOWNS 3 12-15
LYING EXTENSIONS 3 12-15
HANGING LEG RAISE 3 12-15
REVERSE CRUNCH 3 12-15
SIDE BENDS 3 12-15
DAY THREE: LEGS, CALVES, GLUTES
NAME SETS REPS
LEG EXTENSIONS 3 12-15
SQUATS 3 12-15
LEG CURLS 3 12-15
CALF RAISES 3 15-20
SEATED C. RAISES 3 15-20
LEG KICKS 3 12-15 |
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